Friday 10/13/23
Skill-work: Back Squat 7 X 1 Conditioning: As Many Rounds in 12 mins 8 Burpee Box Jumps 8 Back squats @ 65% 1RM
Thursday 10/12/23
Skill-work: CoreWork 3 Sets 40 GHD Sit-ups 30 Sec L-sit Hold 40 Russian Twists 20 Rower Ab slides Conditioning: 800 M Run Then 2 Rounds 100 M Farmers Carry 40…
Wednesday 10-11-23
Skill-work: 10 Squat Cleans @65% 1 RM Rest 1:30 Min 10 Squat Cleans @ 75% 1 RM Rest 1:30 Min 10 Squat Cleans @ 80%-85% 1 RM Conditioning: “The Twisted…
Tuesday 10/20/23
Skill-work: Hamstring Glute Work 3 Rounds 15 Barbell RDLs 50 Ft Banded Walk 15 Glute Ham Raises Conditioning: 50-40-30-20-10 Row for Cals Russian KB Swings (70/53)
Monday 10/9/23
Skill-work: Every Minute On The Minute for 10 Minutes 3 Split Jerks @75-80% Conditioning: “Mary” As Many Rounds In 20 Mins 5 Handstand push-ups 10 1-legged squats alternating legs 15…